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PM LCM w/ Trip @ LRRC

500 swim every 4th scull
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

3x200 @ 3:00 D1-3 (2:42, 2:33, 2:23+)
4x100 @ 1:40 50 B&A drill/50 swim w/ SNKL
200 Perfect Stroke!
200 RACE/PUSH TRIP! (2:29-)
2x100 @ :15 rest FL kick w/ fins + BD
100 RACE/PUSH TRIP (1:10-)

Total: 2600

Dragged my kids out of bed again at the crack of dawn - right now it's a novelty for them but I'm sure as the summer goes in it will wear off. It was a chilly 60 degree morning in Memphis today so the warmer pool felt nice!

W/U (1100):

600 - 100sw, 50 kick

10x50 - start @ 1:15, -:05 per every 2
2 - pull w/ buoy @ ankles
2 - pull w/ buoy normal
2 - pull w/ pads + buoy
2 - pads only
2 - swim (finish @ :55)

Main (2000):
*note: I got in a little late and they had started w/o me so my coach had me skip the 4x50 fly and start with the First FRIM to catch up

4x50 fly @ 1:10 - desc
300 FRIM (fl/fr, bk/fr, br/fr) @ 5:30
4x50 bk @ 1:05 - desc
300 FRIM @ 5:15
4x50 br @ 1:10 desc
300 FRIM @ 5:00
4x50 fr @ 1:00
300 FRIM @ 4:45

200 easy

Kick (1200):

24x50

3 @ 1:10 - 2 smooth, 1 fast
6 @ 1:05 - 1 smooth, 2 fast X2
3 @ 1:00 - fast

w/ fins:

6 @ 1:00 - 2 smooth, 1 fast X2
6 @ :55 - 1 smooth, 2 fast X2

100 easy

Total: 4600

Late post today, but I was able to get a significant swim in yesterday. Sort of a mix of free and IM, but broken into a few smaller sets which kept it interesting. I liked this one, hope you enjoy...

W/U (1000):

10x100
4 @ 1:35
3 @ 1:30
2 @ 1:25
1 @ 1:20

Main - 3 sets

1 (1000):

200 swim @ 3:00
8x25 kick fast @ :30
150 pull w/ pads and buoy @ 2:15
6x25 k fast @ :30
100 sw just pads @ 1:30
4x25 k fast @ :30
50 build w/ pads + fins @ :45
2x25 k fast w/ fins @ :30

50 easy

2 (700):

4X{
1x75 sw take 3,2,1 breaths by 25 @ 1:15
4x25 @ :30
1 - fast breakout
2 - build}

3 (800):

4x200 @ 3:30 floating IM - 50/25/50/25/50

1 - fl/bk/br/fr/fl
2 - bk/br/fr/fl/bk
3 - br/fr/fl/bk/br
4 - fr/fl/bk/br/fr

50's - drill, 25's - swim

50 easy

Total: 3600

Monday, 6/10/2019 Daily Double - Garage Gym

Felt like doing some lifting after work for a double today.

Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

Shoulder Press - 75/5, 100/5,5,5


Tuesday, 6/11/2019 CrossFit Workout

Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

Strength - EMOM 10
odd - 100m run fast
even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

Conditioning - For time
200m farmer's carry 53# per hand
30 KB PP 44# per hand
200m FC
20 KB PP
200m FC
10 KB PP
10:33